Load control with the help ofthe pulse in football.

The role of pulse in sports.

Heart frequency shows exactly the sportsmans conditional performance.
Pulse between and during the trainings provides objective information
about the reaction of the body to that trainings and enviromental factors.
Tests done before the trainings determine the load limit and fitness level.
Employing in addition the method of pulse control the footballer is able to
perform optimally at the trainings. The pulse rates gained during the
trainings reflect the reaction of the body to the load. During the trainings
you have to consider the sportsmans physical condition, his momentary
level of fitness mental activity and the external enviromental factors.
Variability of heart frequency provides exact information about the
internal condition of the body. The time passed between the heart
contractions and their dynamics gives an accurate idea of the individuals
fitness. The main points of evaluation are pulse reactions to movement
and heart frequency variability. Variability shows the frequency of heart
contractions.

The times passed between two contractions shows pulse variability.

The aerobic and anaerobic threshold values the ability to take up oxygen
can be determined quickly and exactly. After the training you can see
exactly when the footballer will be completely fit. This complex but still
simple and fast method of taking the pulse provides the coaches precise
basic information which makes it possible to maximalize individual
conditioning.

General information.
Before the tests you must put down:
1. The sportsmans training activity during
the proceeding period.
2. Weight
3. Height
4. Age
5. Sex

Regular use.
One of the important criteria of the pulse control system is regular use.
After an optimum time interval (8-10 days) regular use gives an accurate
picture of the sportsmans adaptability in the long run and his reactions
to different methods of trainings. The answer to regular trainingload is
necessary for the program to assess exactly the sportsmans ability to
regenerate.
Regular training stimulus improves the footballers condition, the
improving physical activity has a positive effect on the footballers ability
to regenerate (4-6 weeks).
Recording these data with the help of the Polar ProTrainer 5 or Polar
Team Pro softwares makes the evaluation of the players more precise.
Regular following of the changeable personal data:
1. VO2 max.
2. Weight
3. Height
4. Anaerobic and aerobic threshold
Continuos evaluation in case of any change the different parameter must
be recorded if possible the control assessment should be done at the
same time of the day, under similar conditions.

Beep Recovery Test

Papp Kroly, 2013.

The use of POLAR pulse monitoring system is recommended to

determine the physical profile. The use of the BR Test and the pulse
control methods together show the physical capacity of the player
precisely.
Also the measurement of the lactic acid level of blood is recommended in
the breaks between the repeats.
What does Beep Recovery Test measure?
Maximal physical capacity.
Maximal pulse.
Anaerobic threshold by use of Conconi method.
Dynamics of the cardiovascular system.
The reaction of the heart to various rates of loads.
Regeneration capacity.
The high and low intensity intervals vary during the game. The athlete is
active during the period of the high intensity, while he relaxes in the low
intensity period.
The test shows well, how the player performs and how effectively he
regenerates. These two abilities are important in football.
Test protocol:
Distances of 20 meter.
Accelerating continuously
for 4 minutes. One minute
of break follows 4 minutes
of running.
The athletes start with slow
running and they achieve
their maximal physical
performance.
4x4 minutes of running in
total. With 1 minute of
break between them.

Zone/
4 minute

1. zone
Jogging

Speed
Km/h

Time
20 m/sec

9,0

Repeat
x

1 - 30
9

8,0

9,5

7,57

10

7,2

11

6,54

1 min.
rest.

2. zone
Running

31 - 72
12

6,0

13

5,53

14

5,14

15

4,8

16

4,5

17

4,23

18

4,0

19

3,78

20

3,6

21

3,48

22

3,27

1 min.
rest.

3. zone
High
intensity
running

73 - 127

1 min.
rest.

4. zone
Sprints

128 - 196

BR test. Papp, 2013.

2013, pre season.
18 Profi players.
Avarage age = 24 Years

Players
N=18
Age=24

Max.
speed
km/h

Lac.
mmol/l

HR bpm

Rest.+1min.
HR
bpm

1. zone

N=18
Age = 241,2

10

1,6 0,5

1458

1184

2. zone

N=18
Age = 241,2

14

3,3 0,9

17510

1516

3. zone

N=18
Age = 241,2

18

9,8 2,2

1917

16612

4. zone

N=7
Age = 224,4

20,5 1,5

11,5 1,9

1985

17413

Zone

Papp, 2013.

The more trained the person is, the faster his heart rate adopts to the
change of speed. This is one of the most important physiological bases
of the successful game. The cardiovascular adoption to the changes of
the rhythm of the game is one of the bases of the good condition.
The break of heart rate is identified by the experienced examiner with his
eyes. The rate of breaking of the heart rate is not equal to the lactic acid

threshold in a glycogen-poor condition. Therefore the test has to be

performed in a relaxed state with proper nutrition.
Evaluation of the tests. The anaerobic threshold.
Employing the Conconi method it is possible to establish when the body
passes on to the anaerobic - oxygen deficient zone. In 1982 Conconi
together with other researches worked out the method of determining the
anaerobic threshold without a blood test.
At the continuously growing intensity the pulse cant follows linearly the
increasing speed. This point is the anaerobic threshold. It can be
determined by Polar Team
2 Pro on the heart frequency diagram, where acidification reaches 4
mmol/l. This is the officially accepted value of the anaerobic threshold.
Good: anarobic threshold expressed by a 170-175 pulse and 14 km/h
anaerobic threshold speed.
Excellent: anaerobic threshold expressed by a 175-185 pulse, and 15-16
km/h anaerobic threshold speed.
Maximum pulse.
The footballers highest pulse rate when taken every minute. While
working continuously heart frequency is increasing when intensity is
growing. At the end of the test when we reach maximum load, heart
reaches the maximum frequency rate. During the training or competitions
it often happens that the footballers reach higher pulse rates than during
the test. That is why it is important to check the pulse continuously.
Regeneration HR zone
50-60 %
Exstensive II. aerob HR zone
60-70%
Extensive I. aerob HR zone
70-80%
Intensive aerob HR zone
80-88%
Extensive anaerob HR zone
88-92%
Intensive anaerob HR zone
92-100%

Polar Fitness TesztTM

The Polar Fitness TesztTM can be found in every pulse monitor or training
computer.
Polar OwnIndex determined the maximum aerobic capacity (VO2
max.). The VO2 max. is the exact indicator of the footballers endurance.
The test developed by Vinm et al. 1996,1997,1998. Kinnunen et al.
2000. Peltola et al. valamint Tschopp et al. 2000. Bouchard et al.1999,
Hautala et ai. 2003, Tulppo et al. 2003, Kiviniemi et al. 2010. Hedelin et
al. 2001. Pokki and Laukkanen, unpublished 2000, Crumpton et al. 2003,
Borodulin et al. 2003 and took several years of research.
During the research hundreds of comparative tests were carried out.
They proved that the programmes in the pulse monitors determine the
maximum oxygen capacity of the body (VO2 max.) with the preciseness
of a medical laboratory.
The Polar Fitness TestTM determines the aerobic fitness of the player on
the basis of the pulse at rest, pulse variability, age height, weight and
long-term physical activity chosen by the person.
The Polar Fitness TesztTM is suitable to follows mainly the long-term
aerobic fitness. To reach changes in aerobic fitness long-term physical
activity index is essential: the higher activity, the better fitness is
generally, Polar OwnIndex rises when pulse at rest dicreases and pulse
variability goes up, consquently it falls when pulse at rest rises and pulse
variability falls. In order to reach long-term changes in the field of pulse
at rest and pulse variability at least 6 weeks of regular physical activity is
needed.
Pulse at rest and pulse varibiality show exactly the sportmans condition.
The short-term changes of these factors explain the changes in the
results acquired in Polar Fitness Teszt TM in succession. There are usual
daily fluctuations in the field of pulse at rest and pulse variablity;
momentary changes in breathing, blood pressure cause usual
momentary changes in them. There can be undesired temporary
changes in pulse rate in case of illness, speaking, moving, excitement or
other disturbing factors.
That is why it is important to minimize these factors and standardize the
test conditions in order to get exact, reliable results (the tests should be
done the same way, at the same time). In spite of this there is no need
check breathing to get normal pulse and pulse variability deviations
during the test.

Vo2 max. results of footballers

Author
Faina et al. 1990
Chatard et al. 1990
Bangsbo et al. 1991
Davis et al. 1992
Petrekanits 2003.

Team
France - national team
France 1 division
Denmark 1 division
England 1&2 division
Hungaryan - 1 division

VO2max
59,1
60,0
60,9
60,4
61,09

Polar OwnZone training, Polar OwnZone test.

Polar OwnZone provides the opportunity for an ideal training. During
the test the program determines the aerobic and anaerobic threshold of
the day.
It is important to remember that your need to set apart within the aerob
training zone the extensive and the intensive loading zones. During the
intervall or fartlek trainings where the aim is to practise gaining anaerob
energy, the anaerob threshold characteristic of the day can be an
important point of reference as well. Using the Polar OwnZone system
you can hold the most accurately planned endurance training.
Keepeing strictly to the aim of the training is an especially important
aspect. Workouts performed in the optimum load zone provide the
footballer on the basis of the daily condition the opportunity for
professional trainings.
Why is it important to check the load zone regularly?
1. Because the performance of a sportsman subjected to maximum
load vary according to the level of fitness.
2. Changes in the daily biorythm have a negative effect on the level of
the load zone.
3. In cases of illnesses or injuries the physical condition indicators fail.
Accomplishing the Polar OwnZone test.
During an approximately 5-minute test the Polar training computer
assesses the anaerob threshold with a 0.01% preciseness.
1. minute/90 bpm
2. minute/100 bpm
3. minute/110 bpm
4. minute/120 bpm
5. minute/130 bpm

Regeneration, evaluation of the load.

Polar OwnOptimizerTM
A successful training requires temporary overloading:
1. Longer training periods.
2. Higher intensity.
3. Higher frequency of training.
4. Changed restitution time.
In order to avoid serious overtraining appropriate rest periods should
follow the overload. If the rest is not enough, we can experience a drop
in performance instead of improvement due to overload. The Polar
OwnOptimizerTM shows in a simple and reliabale way that the training
programme has reached its performance intensifying aim.
The Polar OwnOptimizerTM is the modification of the traditional ortostatic
overtraining test. It is expedient to do it regularly, at least four times a
week in case of one match a week. It is also necessary to fix the results
so it is possible to follow back the changes int he physical fitness of the
player int he long run.

Integrating Polar OwnOptimizerTM Test in the weekly work:

Saturday: Match+1 hour Polar OwnOptimizer TM test
Sunday:
Monday: Polar OwnOptimizer TM test
Tuesday:
Wednesday: Polar OwnOptimizer TM test
Thursday:
Friday: Polar OwnOptimizerTM test
Saturday: Match + 1 hour Polar OwnOptimizer TM test
If the footballer plays more matches a week (Wednesday-Saturday)
it is expedient to raise the number of the tests to six:
Saturday: Match+1 hour Polar OwnOptimizer TM test
Sunday: Polar OwnOptimizer TM test
Monday:
Tuesday: Polar OwnOptimizer TM test
Wednesday: Match+1 hour Polar OwnOptimizer TM test
Thursday: Polar OwnOptimizer TM test
Friday: Polar OwnOptimizer TM test
Saturday: Match + 1 hour Polar OwnOptimizer TM test

Description of the Polar OwnOptimizerTM:

You have to be in the state of rest before starting the test!
Dont move in an intensive way!
Avoid stressful situation!
Dont drink coffee, energy drinks and dont rich food!
If you being treated by taking any kind of medicine, you should notify the
authorities because some drugs have a negative effect on the results of
the Polar OwnOptimizerTM!
The Player has to be in lying or sitting position for 3 minutes, after that
the clock signals by bipping that the player has to stand up. The clock
signals the end of the test and displays the results achieved.

Assessment
1. Good
recovery

The pulse is below the average. Relaxed, can start the

intensive training.
The pulse is average. Include active and harder
2. Normal state
trainings but
pay attention to rest.
The pulse rate is above the average. It can suggest an
3. Training
illness
or a previous intensive
effect
training.
The pulse has been in a normal state for a longer
period of
4. Steady
time. It indicates that the player hasnt trained
State
appropriately these days or could not relax
adequately
The pulse is in stagnant state for even a longer period
of time
5. Stagnant
than the steady state. The training wasnt intensive
State
enough for an appropriate development. A more
intensive training is required.
6. Hard
Results which point to overtraining, regeneration and
training
rest is needed. After that the test should be repeated.
Results refer to an intensive training constantly high
7.
pulse rate. Longer rest is needed. Repeat the test
Overreaching
after 2 days of rest.
A longer-term of intensive load, the proportion of the
8. Sympathetic load and resting is improper. An overtrained state is
Overtraining
declared. Controlled rest is necessary, check-up in 3
days.

9.
Parasympatic
overtraining

The heart rate is on a low level, which is the sign of

the proper rested state, but the other parameters refer
to an overtrained state. The other signs of the
overtrained state must be checked: reduction of
performance, higher level of tiredness, mood or sleep
disorders. Perhaps psychological stress. A long-term
intensive load is necessary to its emergence, without
proper resting periods. The curing of this may take
several weeks.

Training load/recovery.
Evaluation of the training load. It measures precisely and valuates
numerically, by how big load the player worked at the given training or
match.
The preparation of the individual profile is necessary to the precise
evaluation:
- Maximal value of VO2.
- Anaerobic and aerobic thresholds.
- Maximal heart rate.
- Weight and height.
- Age.
The program is able to determine not only the instantaneous training
load value, but also it compares the performance of the players. In terms
of a given training or several days or weeks.
This way the review of the longer-term circles and the optimal training
work is possible.
At least 8 days of continuous training control are necessary to that the
program could determine the regeneration period precisely, concludable
from the heart rate reaction to the received load.
The summary of the earlier received measurement data is necessary to
the precise use of the training load evaluation system. This way the
trainer can use such a precise performance control in his daily work,
which provides the most modern and simplest usable help.
The practical application of the tests.
BR test: To be applied at the beginning and the end of the training
period. If there is an opportunity, it's good to perform it also in the last
period of the championship.
Duration: 20 minutes

Polar Fitness TesztTM: It's good to perform it 3-4 times a week. If the
player was previously injured or ill, or his physical performance declines,
it's good to perform it more often before the start of the trainings.
Duration: 5 minutes
Polar OwnZone test: It must be performed in the first days of the week
every week.
Duration: 5 minutes
Polar OwnOptimizerTM: It's good to perform it 3-4 times a week,
depending on number of the matches and intensity of the trainings.
Duration: 6 minutes
Training load/recovery: A continuous supervision of load, it does not
need individual time, the programs perform the evaluation.

The match.
The heart rate is the index of the intensity of the work. Its objectivity
emphasizes the importance of this method. If two players perform
completely the same intensity of work, the differences of their physical
fitness and shape may mean different load to their systems. The precise
judgment of the individual differences is one of the most difficult tasks of
the trainer's work. The heart rate and its perfect analysis assist the more
objective evaluation of the individual within the team and the precise
dosing of the individual training tasks.
A football player works in 70-80% with aerobic energy win and in
20-30% by anaerobic one during a match. The adult players perform high
intensity work once-twice in a minute. It is really short, it lasts a few
seconds only. But in every 3-4 minutes, the football player reaches 9095% of his maximal heart rate. It happens, that the dynamic period is
preceded by a mediate or high intensity work of 10-20 seconds. So the
effect of the work on the circulation is great.
The load is interval-like in majority of the match, where an intensive
section of a few seconds is followed by a significant reduction of the
tempo. The use of the musculature is great here.
The more excitable and dynamic the athlete is, the sooner he reaches
the target zone of the cardiac frequency and the better his regenerating
ability is, the sooner he is able to repeat with a high intensity.

50 %

50 %

40 %

40 %

30 %

30 %

24. 6 %
27: 48
21. 3 %
24: 08

20 %

16. 5 %
18: 39

15. 6 %
17: 39

10 %

6. 3 %5. 8 %
4. 3 % 7: 09 6: 34
4: 49
0. 6 %
0: 40

20 %

10 %

4. 9 %
5: 29
0. 1 %
0: 10

0 %
0

20

40

60

80

100

120

140

160

180

200

0 %

220

240

Heart rate summary of a football match.

On the previous figure we can see, how much time the football player
spent in the various heart rate domains during the match.
Per son

10

Dat e

2003. 06. 10.

Hear t r at e

Exer cise

2003. 06. 10. 17: 09

Tim e

17: 09: 26

M ax. HR

Spor t

Running

Dur at ion

1: 53: 15. 0

Dis t ance

Not e

Lim it s 1

180

Lim it s 2

Thr esholds

Select ion

The time spent by the player in the various heart rate zones:
100 110 beats/minute 40 s
120 130 beats/minute 4.49 minutes
130 140 beats/minute 7.09 minutes
140 150 beats/minute 17.39 minutes
150 160 beats/minute 24.08 minutes
160 - 170 beats/minute 27.48 minutes
170 180 beats/minute 18.39 minutes
180 190 beats/minute 5.39 minutes
Thanks to this graphic, multiple pieces of information can be won about
the player. For instance if the athlete has become overloaded or
underloaded after the match. If his performance is in proportion with his
heart rate work, etc.

HR [bpm]
250
225
200
175
150
125
100
75
50
25
0
0:00:00

0:20:00

0:40:00

1:00:00

1:20:00

1:40:00

Time

Time: 0:14:15
HR: 159 bpm

Heart rate graphic of a football match.

Person

10

Date

2003.06.10.

Heart rate

Limits 1

The software analyses the recorded data on the basis of several points
of view. The graphic above provides a really detailed and precise
evaluation on the entire match. With the values of the cardiac frequency
among others the following values of the player can be observed:
- speed of regeneration of the player.
- his performance in the second half-time, especially in regards with the
high intensity sections and the heart rate resting due to this.
- number of the high intensity sections and proportion of its breakdown
and the duration of the sections.
- the maximum and minimum rate of heart rate, reached during the
match, etc.
Exercise

2003.06.10. 17:09

Time

17:09:26

Max. HR

Sport

Running

Duration

1:53:15.0

Distance

Note

180

Limits 2

Thresholds

Selection

The football player performs a high intensity, short and fast work 1-2
times a minute. The fast work itself lasts a few seconds only, but the fact,
how much time he spends in the anaerobic zone, is highly influenced by
the regeneration ability of the athlete. The faster restores the system the
processes of the energy to the aerobic level, the less lactic acid is
produced, improving the performance of the athlete this way. The
functional state of the heart, lung and the vascular system determine this
process. The effective aerobic functions and the great aerobic capacity
speed up the reload of the system. The heart rate of a well-trained
football player returns to the oxygen-rich performance of work fast after
such a short-term intensive section - in 25-30 seconds - and it provides
the oxygen supply of the system this way.
These high-intensity sections are those, which mostly influence the
functional performance despite that there are the least of them in

duration and frequency. They load the circulation and the musculature at
such a rate, that they become factors, which significantly influence the
match - in respect of the endurance.
These anaerobic zones are followed by intensive aerobic performance.
The well-regenerating player reaches the cardiac frequency of 130-150
in the active resting phrases during the match. Usually the cardiac
frequency does not sink below this rate. (Except, if the game is stopped
for a longer period of time, for example because of an injury). The heart
rate of the athlete reaches the value of approximately 150 and the direct
domain below it 8-10 times.
The cardiac performance above the value of 180 is highly determined by
the individual maximal loading ability of the player. One of the objective
indicies of this is the maximal heart rate. If the intensity of the
performance and the individual maximal heart rate of the player are not
proportionate, so the cardiac frequency of the athlete is unable to follow
the desired work intensity, it leads to the decline of the quickperformance and the decline of the intensity and frequency of the fast
repeats. Besides, the tired player is unable to perform the desired
technical and tactical task on the adequate level, either.
The duration of the high-intensity sections is short, in this interval, an
oxygen debt is generated in the system during this time, that has to be
balanced by the system during the active resting phrase. The heart rate
is unable to sink in the active section than in case of the passive
resting period, and due to the nature of the sport, it may repeat the highspeed work in several seconds.
It leads to the decline of its performance. Not only in conditional terms,
but also technically and tactically.
The performance, performed at a football match always must be
investigated as a complex and complete event. The sub-abilities affect
the summarized individual performance. The currently examined ability is
a specific approach of endurance - but in point of view of football a really
objective - based on the cardiac frequency.
This is a specific evaluation, its primer goal is the evaluation of the
endurance of the football player. It does not evaluate the technique and
tactics, however these elements determine the condition. The endurance
makes to the athlete possible to perform his technical, tactical and
speed work for a long time, with proper intensity and high quality.

The heart rate control answers the following questions

1. If the endurance of the player was improved due to the
regular training.
2. To which quantity and intensity of load can the circulation
system of the football player be adopted.
3. How effectively operate the resting conditions restoring
processes of the system.